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Issue #007-- 5 Quick Holiday Tips
December 17, 2003

Healthy Eating Tips!
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December 17, 2003 - Issue #007


1) 5 Quick Holiday Tips
2) Healthy Recipe of the Month
3) Your Healthy Eating Support Group Tips
4) Healthy Products and Services

5 Quick Holiday Tips

Wishing you a happy, healthy holiday season and a prosperous new year.

Here are 5 quick tips to make your holiday healthy:

1. Sugar is a big cause of the holiday blues. Visit to find delicious holiday desserts free of refined sugar and flour.

You’ll notice that I recommend using ˝ buckwheat flour and ˝ brown rice flour. I do this because wheat is one grain we, as a society, eat too much of and many people are allergic to it without even knowing it.

Research is being done on buckwheat and it has shown that it regulates blood sugar levels in rats. The research has not yet been done on humans, but considering that buckwheat is also rich in omega-3 fatty acids, B vitamins, minerals, and essential amino acids, then you've got a food product that's primed and ready to become the next health-food superstar.

2. Eat your treats sparingly. Don’t leave the baked goods out where you can pick at them all day. Not only does too much of the sweets cause the blues by causing your blood sugar to fluctuate, it also puts on the pounds.

3. Have fruit and veggie sticks available for snacking.

4. Start your lunch and dinner with a large plate of salad. Then eat your protein and steamed veggies. If you eat pasta, make it whole grain and make it a small side serving instead of a main course. Lay low on the breads.

5. Make a daily walk a part of your holidays and every day.

Send me
your comments or questions about this discussion. I cannot answer each question individually, but I will attempt to address questions in the next newsletter.

Healthy Recipe of the Month

Baked Wild Alaska Salmon

Preheat oven to 350 degrees F.

Rinse filets and place in a glass baking dish (with a lid)
Squeeze fresh lemon juice over the filets
Sprinkle minced garlic over the filets

Put the glass lid on the baking dish and bake at 350 degrees F until flaky.
This works for any type of fish.

Your Healthy Eating Support Group Tip

Genetically modified food has been on the marketplace for some time now and it is not labeled. It doesn’t appear that labeling will be required anytime in the near future.

There is a way, however, to tell you if the produce you buy store has been genetically modified. Those irritating stickers that they put on the produce to help checkers at the check out have a revealing number on them.

If the sticker has a 4-digit code, it is conventionally grown.
If the sticker has a 5-digit code starting with 9, it is organically grown.
If the sticker has a 5-digit code starting with 8, it is genetically modified.

Thanks to the Center for Food Safety for this information. To stay informed about the issues of genetically modified food, irradiated food, and critical food safety issues check out their website at

Healthy Products and Services

FOOD ADDITIVES: A Shopper's Guide To What's Safe & What's Not lists over 1300 food additives classified according to safety, whether they may cause allergic reactions and if they are GRAS Generally Recognized As Safe) by the FDA. It's a handy pocket-sized book that you can carry with you when you shop to help you read food labels and make sure the food you're buying has only healthy ingredients. It will help you choose healthy foods when you shop and keep harmful chemicals out of the food you feed your family.

If the above link doesn't work, copy into the address line on your browser.

HEALTHY EATING: For Extremely Busy People Who Don't Have Time For It tells you what's healthy and what's not in a clear, concise and easy-to-use format. It gives you a system so easy to use that you can't help but succeed at eating healthfully. In less than 15 minutes, you will know how to choose healthy food and be on the right track to eating healthfully.

If the above link doesn't work, copy "" into the address line on your browser.

Healthy Eating Coaching
If you would like personal, one-on-one help to get yourself eating healthfully, I offer healthy eating coaching/nutritional consulting services by telephone. The first session is free. You just have to pay for the call.

To schedule your no charge evaluation, send me an e-mail with NO CHARGE EVALUATION in the subject line. Tell me what your concerns are, what times you are available, and what time zone you're in. I will send you an e-mail with your appointment date and time, and the phone number for you to call.

Written by Christine H. Farlow, D.C.
Your Personal Online Healthy Eating Coach
(c) copyright 2003
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